Sunday, November 22nd 2009

CrossFit Kids – Muscle ups

CrossFit Kids action

CrossFit Kids – Mt. Baker

Buy in
Big Dawgs and the Porch:
1:00 of each:
Jump rope
Plank on elbows
Basic dot drill
Side plank on right elbow
Side to side hops
Side plank on left elbow

Pack and Puppies:
1:00 Jump rope
30 seconds Plank on elbows
1:00 Basic dot drill
30 seconds Side plank on right elbow
1:00 Side to side hops
30 seconds Side plank on left elbow

Big Dawgs:
21 Power cleans, 45-55#
21 Burpees
15 Power cleans, 45-55#
15 Burpees
9 Power Cleans, 45-55#
9 Burpees

The Porch:
21 Power cleans, 25-35#
21 Burpees
15 Power cleans, 25-35#
15 Burpees
9 Power Cleans, 25-35#
9 Burpees

Pack:
21 Power cleans, 10-15#
21 Burpees
15 Power cleans, 10-15#
15 Burpees
9 Power Cleans, 10-15#
9 Burpees

Puppies:
15 Power cleans, pvc-5#
15 Burpees
12 Power cleans, pvc-5#
12 Burpees
9 Power Cleans, pvc-5#
9 Burpees

Cash out
Big Dawgs and The Porch:
3 x
5 Roll overs
Max handstand hold

Pack and Puppies:
3 x
3 Roll overs
Max handstand hold

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